Crucial Things To Know Before Starting The 'Trendy' Ketogenic Diet

Fad diets come and go in cycles. One particular fad diet that refuses to die down is the ketogenic diet aka 'keto' diet. The rise in popularity of keto and other low carbs high-fat diets in recent times is pretty astonishing. These dietary patterns are being talked about everywhere on social media to the point where it's very hard to ignore even if you want to. You'll see an advertisement claiming to teach you to burn fat for fuel or selling some low carbohydrate cookies all over the internet.

I would love to ignore it but I since I get a lot of questions regarding keto and low carb diets, here I am penning down what you must know about the Keto diet before getting on one.

What Is The Ketogenic Diet?

The ketogenic diet is very a high fat, moderate protein and very low carb diet. The point here to remember is that the ketogenic diet is a very high-fat diet and not a high protein diet. The objective is to achieve the state of ketosis wherein your body starts using ketone bodies for fuel rather than glucose. Advocates of the ketogenic diet claim that it 'trains' your body to burn fat for fuel and results in faster fat loss. The truth, however, is that while your body does get better at using fat as fuel, you also eat a lot more fat than you usually would. Some people also claim certain health benefits but there is no scientific data to back these claims. It is widely and primarily hailed for weight loss. It has been used therapeutically for epilepsy for decades and is backed by research to work for this particular condition.

Do Ketogenic Diets Work For Weight Loss?

Yes, ketogenic diets work for weight loss. But the catch here is that so does every other diet that makes you operate in a caloric deficit. Yes, what makes you lose weight is energy restriction i.e. eating less food than what your body needs to maintain its weight. Whether you follow a ketogenic, low carb, moderate carb, paleo, vegan or any other dietary pattern is of little importance. As long as you are in a deficit, you will lose weight.

But Does It You Lose Fat Faster?

No, it does not. It has been found out in numerous scientific studies that the number of carbs or fat did not make a difference either way if calories and protein were controlled and matched. Your weight loss depends on the number of calories you eat and not how much carbs you eat.

In fact, eating higher protein offer weight loss advantage which most people don't on a ketogenic diet.

Does Keto Work Long Term?

Let's get this straight. Diets do not help you lose weight and keep it off for good. Losing weight successfully and then maintaining that weight loss long-term requires developing sustainable habits and a lifestyle change. There's no one magical diet that will help you lose weight and then keep it off successfully. Especially when that diet is restrictive in nature and forbids you to eat foods you enjoy. So, long-term, no one diet is superior to another. Choose the one you can stick to for a long period of time and adhere to without falling off the wagon again and again.

Why Do People Think Keto Diets Work?

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Most of the proponents of the ketogenic diet claim that carbohydrates are the reason that you keep gaining weight and to lose weight, you have to stop eating carbs. They often cite and promote the carbohydrate/insulin hypothesis of obesity. This states that carbohydrates produce insulin and insulin promotes fat storage and or prevents fat loss. When in reality, this theory has never been scientifically validated, in fact, it has been refuted a number of times. Fat gain is caused by an energy surplus, not a macronutrient.

Conclusion

Ketogenic diet does work but it works on the exact same principle that any other diet would work on - A Caloric Deficit. There's nothing special about it when it comes to fat loss and it is very restrictive which makes it harder to stick to in the long run. The human body follows the laws of thermodynamics. It cannot be exempt from it just because some nutcase on social media says so.

Nav Dhillon is an online coach with GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. He has coached individuals from all forms of life, right from people looking to get in shape in general to national level bodybuilding and physique athletes. You can reach Nav on nav.dhillon@getsetgo.fitness or his Instagram handle if you are looking for professional help with your fitness goals.